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Women and Iyengar Yoga

What’s That Noise in Inversions? Air in Vagina in Inversions…

There is something that happens to many women during Yoga inversions, it can be really embarrassing and it doesn’t get talked about nearly enough. It’s a noise of air, like suction or breaking wind, and it comes from the vagina. It usually happens when we enter or exit the pose, or during the pose as we relax into it, or move around – as in Shoulder Stand and variations when we adjust the pose by shifting our bodies.

If you haven’t experienced it directly, it’s likely that you’ve heard it in your yoga class during hanging Sirsasana or after Shoulder Stand or Halasana, and you may be mystified as to what’s happening. Now is the time to break the silence and shed some light on the matter.

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“Speak Out & Get Self-Healed“

Speaking out is a way of expressing our thoughts by which one conveys a message to another person, to put a decision forward, to reflect our consent or any disapproval. Proper communication shows one’s concern regarding any matter which also favours establishing harmonious and emotionally stable relationships; be it at home or at official grounds. Silence can be mistakenly taken as a cold or insensitive gesture and sometimes it portrays you as a dumb person who is scared of being judged of his inefficacy. It doesn’t mean that one should never remain silent but being rightly outspoken, it can be dealt with patience and politeness. Right tone of voice never goes in vain. By speaking out, many confusions can be wiped off and one can easily open up for a confrontation. Making it as a habit of keeping things to the heart, creates a kind of heftiness on the mind and it has been discovered that such people, who don’t express themselves, are more susceptible to heart attacks and diabetes. Least expressing person eventually ends up in heavy alcohol drinking and smoking so as to feel relieved, but this in turn, makes their condition worse as it aggravates both vata and pitta dosha in their body, and their imbalance in turn results in depression, anxiety, aggression and malaise.

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Meditation

SELF PRACTICE

Usually mediation is practiced while sitting in a meditation pose. But actually we don’t necessarily have to sit. We can meditate in every relaxing pose like hanging Sirshasana or Shoulderstand. All we have to do is being concentrated, focused and inward going. We can just watch our sensations or the breath. That’s it. In case we need to discover something, if we need answers, then we can use the inversions to explore. By putting the attention to the problem, we’ll discover the nature of reality. Inversions help us to see and to understand.

What is the right time to practice meditation or asanas? Asana practice is waking us up. Some people get up and they are awake immediately. Others take a long time to wake up and get into the rhythm. These people, the Kafas, should not meditate or do Pranayam in the morning because they risk to fall asleep again. They should meditate after they have moved the body a bit and are more awake. Basically Pranayama and Meditation have to be done when we are completely awake because this is the practice that requires the most subtle awareness.

Yoga Master Teacher Sharat Arora
Himalayan Iyengar Yoga Centre, 13.10.15

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Eating and Practicing

SELF PRACTICE

Before the inversions – actually before all kinds of Asanas – we should not eat. Not even a little bit. Why? Because our body starts to digest. Vata, the air element, is responsible for all kind of movement in the body. And when we start to practice while the air is working, we bring it out of balance. It cannot work properly anymore. So we have to wait to practice until the digestion has finished.

Sleeping also disturbs the digestion. It is recommended to have some movement after food for minimum half an hour. If we do a siesta after lunch or we go to bed soon after dinner, we should lay down on the left side so that the right nostril stays open and the HA energy continuous to work. When we sleep on the other side, the digestion will not work properly, the food stays in the body too long and cannot really be absorbed. By sleeping on the left side we digest and sleep good.

Yoga Master Teacher Sharat Arora
Himalayan Iyengar Yoga Centre, 13.10.15

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Yoga Brings Balance

SELF PRACTICE

Practicing Yoga Asanas will bring clarity about how to act in life. How? We learn to act in life like we act in the poses: we are aware of our actions and make them as perfect as possible. These actions also include thoughts and speech. Thoughts might come and go but by being aware we can choose whether they bother us or not. This is in our hands, this is an action. But how can we perform proper actions unless we are not aware of what we are performing? Most of the time we are just acting without reflecting, we don’t take time to stop and get feedback. An unreflected action is an incomplete action. But by doing Yoga we learn how to reflect upon our actions. We act and then reflect. This is the quality of THA. Only HA and THA together bring balance. When we integrate both of them in our practice, then also our life becomes balanced.

All the Yoga poses bring balance. Inversions are the most important ones but also the family of Sethubandhasarvangasana for example – and especially the one where the tail bone rests on a brick in order to realign it (“injection”) – brings balance and takes away conditioning. As it sticks the tail bone in, it brings awareness in that area and makes our whole posture better, we become more upright.

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How to practice during Menstruation

SELF PRACTICE

Our society still imposes that during the period women have to pretend that everything is fine and that they should function normally. But the body is in a special state and women can feel very sensitive. They should honour the menstruation, understand their needs and take care of their selves. So listen to your body and do the Yoga poses you feel like doing. But don’t do any inversion. Don’t force yourself into something. Don’t do active stretches, only the passive ones.

The lower belly area is tight because of the contractions of the uterus. Therefore we want to open, relax and soften there. We want to feel good, hence we work with props to give support and softness. We can start with gentle stretches like Setu Bandha Sarvangasana in Baddakonasana or Viparita Karani(vithout the bolster where the trunk is flat on the floor so the pelvis is not higher that the chest). Especially the version with the legs wide open stretches and relaxes the whole pelvis area.

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Yoga is Something More, it is a Spiritual Development

Yoga, a physical, mental and spiritual practice originated in India and traces back its origin to pre-Vedic period of the 5th & 6th centuries BCE. Yoga at its broadest comes from the root word Yuj which means to unite. In Bhgavada Gita which dates back to 6th-3rd century BCE, Lord Krishna speaks of four types of yoga - Bhakti or devotion; Jnana or knowledge; Karma or action; and Dhyana or concentration (often referred to as Raja yoga, though not all sources agree on the term) - as paths to achieve Moksha, the ultimate goal.

Yoga therapy is the most qualified way of rejuvenation and revitalization. The most practiced and learned forms of Yoga is the Iyengar Yoga, which became popular in the west through the teachings of Guruji B.K.S. Iyengar. Iyengar Yoga is the most popular and approachable form for the beginners. The constant practice enhances the adaptability and stamina on the physical – but most importantly on the mental level – it amends and refines the posture and enriches concentration. It unclogs the mind to peace and serenity ant thus promotes well-being.

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Yoga Supports Positive Change

Restricted yoga supports change by helping you to move examples you've created after some time of regular practice. When you put your body and mind into a represent that you admire and you stay with it, you figure out how to take another “shape”. Bringing the new manifestation of the body can lead you to figure out how to bring another manifestation to the psyche. On the off chance that honed effectively, yoga asana separates the mental, passionate, physical, vivacious, and psychic impediments that restrain us from flourishing and positive transformation.

Yoga likewise shows you how to settle on better choices. Everything about rehearsing yoga includes aim—you set separated time in your day to do it, you move in a particular way. What's more, when you are careful and planned in your yoga hone, you make the chance to end up more careful and conscious throughout your life. The general population who stay with yoga understand that they settle on choices that are more useful than ruinous.

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Yoga, a Journey to the Self

Yoga promotes change in the habits and overall well being of an individual. It offers various advantages from self-realisation, relaxed mind, better control and coordination between mind and body. In order to gain benefits from Yoga it is also essential for an individual to understand the following things about him/herself.

1. Figure out how to "feel" yourself.

First off, figure out how to join back to your quick sensations and sentiments. Regardless of the possibility that this sounds bizarre, it is less vital what those sentiments are to start with, however more essential to just feel yourself. Recognize how you feel! Realize that there WILL be emotions that you won't care for, or have not felt effortlessly. Be that as it may, don’t give up, it's a piece of a characteristic clearing procedure. In time, your own direction framework gets initiated once more, and you can utilize your felt faculties and quick feelings to give yourself data, direction, and instinct about what's occurring and where you're going next. Each time you join with yourself, you're making space for new development, letting yourself turn out to be more porous to new arrangements.

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Medical Advantages of Iyengar Yoga

Exploration proposes that rehearsing Iyengar yoga may yield particular medical advantages. Here's a glance at some key study discoveries:

1) Osteoarthritis

In a pilot study distributed in 2005, researchers found that Iyengar yoga may decrease torment among individuals with osteoarthritis of the knee. The study included 11 yoga tenderfoots with osteoarthritis, every one of whom were appointed to eight weeks of Iyengar yoga preparing (including one hour and a half session every week). Notwithstanding encountering huge diminishments in torment, the seven members who finished the study demonstrated an abatement in joint solidness and change in capacity.

2) Lower Back Pain

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Iyengar Yoga

Iyengar yoga is a standout amongst the most prevalent types of yoga in Europe and United States. Made by Shri B.K.S. Iyengar, this kind of yoga is especially appropriate for individuals with back issues and for individuals who experience the ill effects of anxiety (two conditions that regularly go together). Iyengar yoga has been around for more than 60 years, and since it is a type of yoga, it depends on practices that are a great many years old. It is a standout amongst the best yoga shapes for individuals who need to adapt to mental and profound anxiety. Astounding stance, equalization, and unwinding are real purposes of accentuation in Iyengar yoga. In spite of the fact that individuals with particular back issues or issues with anxiety incline toward this sort of yoga, anybody can profit by Iyengar yoga.

Iyengar yoga accentuates on enhancing stamina, adaptability, fixation, and parity. Contemplation is nearly interwoven with the asanas (postures). Yama, the first standard, stresses forbearance from savagery, which assists with bodying oppose yearnings and materialistic wishes. The second rule, Niyama, underscores purging the body and brain of anxiety brought on by unfulfilled cravings. The third rule depends on the Asanas, which assist with bodying enhance quality and adaptability and battle physical disquietude. The fourth standard, Pranayama, underlines profound, moderate relaxing. Pratyahara and Dhyana, alternate standards joined into Iyenga yoga, stress calming the psyche and accomplishing solidarity with the heavenly. Fitting arrangement of the asanas is critical for this style, and a considerable lot of the stances utilized are found as a part of different sorts of yoga.

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Changing Lifestyle with Yoga

When you rehearse yoga, you are NOT REQUIRED to quit smoking. In any case, in all decency I need to specify that after you start your practice, you may find that you would prefer not to keep smoking.

Yoga stresses fitting breathing and can enhance your oxygen limit. You may see the advantages and changes are more evident in other people who don't smoke, and after that choose to surrender smoke yourself.

This is altogether an individual choice.

Changes

You may think about whether you have to change your way of life to practice yoga. The answer is NO. It doesn't require that you quit or decline. You don't need to end up a vegan or change your diet. Nor do you need to surrender drinking or smoking. Then again, you may see that your tastes change after you start to practice yoga. As you get to be more subtle and tuned into your body, you MAY feel distinctively about the effects indulging, smoking and drinking liquor have on your body. Having practiced yoga for a long time have the greatest alteration in lifetime about the more mindful choice of dietary rules.

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Yoga - A Hair Tonic (Preventing Hair Loss)

For any medicine go to the doctor and for a natural cure, come to the yoga!
Like in every sphere, yoga has also been proved effective in decreasing and curing the hair fall. There’s never a NO when it comes to the magnificent role of yoga relating to the treatment of any ailment.
Alopecia is an abnormal baldness or thinning of hair which brings a very annoying and low esteemed feeling in a person. Hair loss can result from surgery, radiation, severe illness, drugs, endocrine disorders, vitamin or mineral deficiency (especially iron), poor form of diet, stress, wrong lifestyle, certain form of dermatitis, pregnancy. These are some of the most common hair loss causing factors. Beware though, it is normal to lose about forty to eighty hair strands per day.

There are certain yoga asanas which have been proved very potent in dealing with the hair loss:

  1. Sarvangasana (Raised Feet Pose) (please note that at the Himalayan Iyengar Yoga Centre we practice only Hanging Sirsasana):  Being upside down for 10 minutes or preferably more is the best pose for encouraging the blood circulation to the scalp and hence, stimulates the hair follicles, allowing them to grow again.
  2. Vajrasana: (Diamond pose): sitting on the mat and putting the buttocks on your heels  and both the palms on your knees. It’s a very relaxing posture for the mind, beneficial for the hair growth and cures the digestive fire as well.
  3. Apanasana: This asana is one of the best for detoxifying the digestive tract. Hence, relieves constipation. Also purifies the blood, thereby, improving blood circulation to the hair follicles and promotes hair regrowth.
  4. Balayam Yoga (Prasanna Mudra): Balayam Yoga acts as a hair tonic for the hair, thus, curing almost every hair related problem. Be it the dandruff, male pattern baldness or premature greying of the hair, this yoga practice helps creating a pressure that boosts the hair follicles with a stimulating effect whenever the nails are rubbed hard against each other. This is because the root of the hair follicles of the scalp are connected to the fingernails. It is also known as Prasanna Mudra.

Other General Recommendations:

  • A rinse of scalp with apple cider vinegar or sage tea can help hair grow.
  • Another beneficial method is to massage the scalp with ginger root juice tonic.
  • Lying on a slant board with the head lower for 15- 20 minutes per day will cause the blood to flow to the scalp.
  • Use only natural hair products; avoid using harsh chemical products on hair.

Stimulating hair growth from within by the foods you eat is even more important than what you put on the scalp and hair. One may need to make certain dietary modifications to encourage the hair growth:

  • Include plenty of foods rich in sulphur containing amino acids, L-Cysteine and Z-methionine, which are found in eggs are especially rich source, legumes and cabbage.
  • Cut down on sweets as too much sugar especially (fructose) can cause balding on the sides of forehead.
  • Include foods rich in D vitamins with special emphasis on choline. Choline is plentiful in eggs, wheat germ, legumes (beans, split peas and lentils), oatmeal and brown rice.
  • Essential amino acids.
  • For brittle hair, supplementing the diet with flaxseed oil is beneficial.

Himalayan Iyengar Yoga Centre
Dr. Shruti Bhardwaj

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Yoga Therapy

Yoga has been used successfully for many health disorders such as:
 
Stomach acidity, Addictions, Asthma, Backache, Bronchitis, Cancer, Common Cold, Constipation, Depression, Diabetes, Flatulence, Headache, Heart Disorders, Hypertension (High Blood Pressure), Indigestion, Insomnia, Menstrual disorders, Migraines, Neurasthenia, Obesity, Premenstrual Tension, Prostate troubles, Rheumatism, Sciatica, Sexual debility, Sinus, Skin diseases, Sore throat, Stress And Tension, Wrinkles, Multiple Sclerosis, Osteoporosis, Rheumatoid Arthritis
 
Yoga can allow people to control a wide range of bodily functions, including:
 
Blood pressure, Body temperature
Brain waves, Heart rate, Metabolic rate, Respiratory function, skin resistance
 
People who practice yoga have:
 
Reduced anxiety, are more resistant to stress, have lower blood pressure, more efficient heart function, better respiratory function, and improved physical fitness.

Himalayan Iyengar Yoga Centre

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Yoga Teachers Training At Himalayan Iyengar Yoga Centre

The modules which are an integral part of the Yoga Teachers Training Course (TTC) at Himalayan Yoga Centre have an objective which have to be delivered and promulgated to the students seeking this training.

1.    Training and Practice of Asanas, Pranayama and Meditation Techniques
At the Himalayan Iyengar Yoga Centre the asanas and paranayama are not just taught but practiced, which means the practices are conducted in routine in order to provide sufficient time for the student to understand his or her body and its capabilities. The asanas and pranayama which are often assumed to be physical postures are much more than simple bends and the students are provided sufficient time to understand the impact of these practices on their social, mental and physical health. The centre also makes it mandatory for the students undergoing this traing program for 9 weeks (3 weeks of the preparatory 5-Day Yoga Courses + 3 weeks of the Intensive Yoga Course + 3 weeks of the pedagocial part of the TTC) to provide them with adequate and appropriate time for self-exploration and realisation. This initial training is followed by months of assisting Yoga classes on all levels at the Himalayan Iyengar Yoga Centre with the continuation of the intensive self-practice twice a day.

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Viparita Dandasana

MECHANIC LINK

BONES
As we can see on the two pictures the contact with the edge of the support is beetween the 8th and the 9th thoracic vertebrae. This support has an important action on the 9th ribs (left and right). The ribs are higher in the back than in the front, because of their orientation.

The edge’s pressure will create different movements in the bones :

  • The sternum is moving front
  • The 9th ribs are moving front and outward for the front part (red arrow) and front for the back part (blue arrow)
  • T8 and T9 are doing an extension.
  • All the ribs are moving creating an opening of the thorax.

 

MUSCLES
The movement of the ribs and the sternum are pulling the diaphragm muscle giving it an important strech. Diaphragm muscle is known to be the muscle of emotion, by its connection to the solar plexus. It’s the wall beetween thorax and abdomen. It is also responsable for the breath with more than 40.000 movements a day !

This pose is also giving strech to the internal organs

ORGANS
Lungs

FLUIDIC LINK

The diaphragm is an important cross for all the fluids in transit beetween thorax and abdomen.
There is 3 mains Holes :

  • Aorte, is carring the blood full of oxygen from the heart to all the abdomen organs.
  • Inferior vena cava, is carring the blood full of carbon dioxide from all the organs to the
    heart and the lungs.
  • Esophagus, is carring the food from the mouth to the stomach.

Vena cava, aorta

 

NERVOUS LINK

Parasympatethic
Variation of 2 inter costal openings

Himalayan Iyengar Yoga Centre

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Supta Virasana

'Supta' translated into English from Sanskrit is “reclined or supine" and 'Virasana' translated means "hero's pose".

Reclined hero's posture can be described as a passive backbend or a classic front-opening pose. Sitting comfortably between the heels allows the front of the ankles, shins and lower legs to feel a stretch. As you lie back, the quadriceps and abdominal muscles lengthen, the knees are deeply flexed, and the hips are fully extended. Extending the arms overhead, continuing with the line of the body, adds a shoulder and chest expansion. Abdominal space is accessible because of the full elongation from the kneecaps to the fingertips.

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Self-Practice: The Elimination of the Yoga Teacher

‘What is important is for you to find out these things for yourself, so that you are free and not second-hand human beings’ - J. Krishnamurti

To truly progress on the path of Himalayan Iyengar Yoga, as prescribed by our Master Yoga Teacher Sharat Arora, you must pass from student in the yoga class to self-practitioner, thereby eliminating the yoga teacher and the class environment. In order to eliminate the yoga teacher you need to reach a certain level of understanding and awareness of the practice and so for this reason we recommend that students complete at least three 5-day Courses with us at the HIYC. Completing the 5-Day Courses will equip you with enough skills to continue on your path as a self-practitioner.

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Betrayal and the Holistic Approach to Heal

Betrayal is like a crack in the wall, so deep that even if one tries hard to cement it later on, the inner crack leaves an irreparable hollowness within, which may be not seen but, is felt by the sufferer, who actually goes through it. It’s very obvious to get hurt, being deceived and ditched by someone whom once we had trusted a lot. But why should a right person suffer due to the wrong one? As a matter of human nature, we always underestimate our own worth. Being betrayed, we develop a low self-esteem and start feeling pity for ourselves. It requires a wisdom’s eye to see whom we get close to and share our life and secrets. Over emotional attitude while dealing with the people, leads to our own emotional harm. Trusting someone is not wrong but it too comes with certain parameters to think about vastly. As the saying suggests ”excess of everything is bad”. Over thinking, over love, over emotional, all these things are constraints of our superficial existence of being (body and mind). However, the inner asomatous heart keeps guiding us. It’s quite likely to lose ourselves and get carried away with the promptly rising peer effect and wide public relations. We tend to get lost in our own good for nothing, world of stress, complimented with gadgets, daily arguments and thoughts about wasteful issues. Have we ever thought practically, are these tensions going to affect us any later in life? At present, the situation may seem worse, we become unable to find any sort of way-out to release ourselves from the pain caused by the wounds of betrayal. However, if we think deeply, every person who once was very sad and broken down in life, whom we personally know, gets over the grief with a certain period of time. As we all know time is a great healer. Human mind is designed as such that it cannot give up acclimatising (learning to adjust with the change). This change may be an emotional bar to cross over, or a physical adaptation for staying at peace. That’s one of the reason why some people are being suggested to switch their living place for acquiring mental placidity. Turning stubborn to torn and failed relations, is a lack of a strong will actually.

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Combating Sucidal Tendency with Meditation

It’s very surprising to believe that a simple sitting practise for meditation can rescue a person with an intention of killing the self. But, there is no such rocket science behind it. It’s a trial of not giving up on ourself actually. We humans generally find it easy to end up the things that bothers us. Coming across failures sometimes leads to a very negative thought of escaping the hard situation by committing sucide. When people give up on us, thinking that we don’t have any good left in us and we seem hopeless to them, we too start believing the same. Same that we won't be able to fit in those shoes again, for moving forward. Life comes with multiple staircases. Some are the stairs of self-confidence and success with bags loads of appreciation from everybody around us. While some staircases we climb to reach to the top just fall down. We feel abandoned and loose our own identity and self-esteem on not being treated fair by others. It’s very vital for us to know who we really are. What’s the purpose of our living and going on. Every person has got a purpose in life. Those who are dishearted, feels like there is no reason left to live. However, there are still many purposes to move on. If not on the personal grounds, take it in a general aspect and see, we all have a purpose of being born on this mother planet and that’s to give love, to serve, to treat the people right. If someday you doubt and think of yourself as a useless being and try to end your life, think about those who strongly need few drops of blood for surviving and fighting dreadly diseases, think of those people who sleep being starved every night but still get up every morning to earn for the living or the ones who are only seeking a company just like you. Noone is ever alone in this world, if we look around and peep into the life of others, we will find many of our life’s own reflections in it. If we are broken, others too are finding a cure for their miseries. It’s just that when we are absorbed in our sadness, we are unable to read the faces of others going through the same pain as well, because our vision is totally blank during the worse times. Sucide is a sign of cowardness. There can be many reasons for a person to think about taking such extreme step; failure in career, failed relationships, betrayls and so on... But due to being left out by some people or facing a major loss on the professional grounds, life doesn't cease and always offers opportunities to rise again. Many doors do remain opened. We just need to be patient for that very moment and watch the situation with a calm and broader perspective. See a problem with a little distance, imagine it’s a problem of your friend that you ought to sort out for them. Surely, you will find better options to deal with the problem. The fact is that when the problem is of our own, we become so impatient and nervous that we loose our calm, loose that sight of wisdom to tackle the problem. Balance of mind is very necessary for dealing with any problem. This needs practising meditation which helps to attain that mental level with which a person can take decisions without haste and fear. The badly exacerbating hormones which are released during stress are notably dropped down when one sits in silence and practises to relax, the state of mental peace will be attained for sure.

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